Benefits of Choline
For more than a century, scientists were aware of the existence of choline. However, it was only in 1998 that choline was included in the vitamin B complex category.
Studies have uncovered several uses of choline in our body. Choline is an important vitamin needed for the function of nearly every cell in the body.
Promotes learning skills
Choline is needed for proper brain function. It is needed for manufacture of neurotransmitters, such as acetylcholine. Acetylcholine is needed for maintaining the nervous system and for regulating brain functions. This neurotransmitter is needed for controlling movements.
Our memory and cognitive skills are also promoted by acetylcholine. Choline improves concentration. It can also reduce age related memory loss. Choline can help to reduce cognitive decline and movement problems associated with Alzheimer’s disease.
Promotes sleep
People suffering from sleeping problems can take foods rich in choline. It can reduce sleeping problems by helping the brain to filter minor sounds that disturb sleep.
Good for the liver
Choline helps to eliminate fats from the liver. Choline is an important component needed for transporting fat and cholesterol from the liver to the tissues that need them, or for removing the fats from the body. This nutrient is therefore useful for preventing fatty liver.
Reduces inflammation
Choline can help to reduce inflammation. Studies have shown that choline rich foods along with betaine, found in spinach and beets, could significantly reduce chronic inflammation. Chronic inflammation is associated with osteoporosis, heart diseases, diabetes, memory loss and Alzheimer’s disease.
Fat emulsification
Our bodies need choline along with inositol for emulsifying fats. Fat emulsification reduces the risk of fat deposition in the walls of the blood vessels. Intake of choline rich food is therefore beneficial for preventing heart diseases and stroke.
Choline sources
The liver manufactures some amount of choline. Rest of the choline we attain through our foods. It is recommended that to prevent choline deficiency, women and men should take 425mg and 550mg of choline per day respectively. Egg yolk is the best source of choline. Liver, chicken and seafood are popular sources of this nutrient.
Yellow mustard seed, pistachio, cashew, almonds, garlic, broccoli, Brussels sprouts, garlic, ginger, mushroom, cucumber, radish, asparagus and blueberries also contain moderate amounts of choline.
